2011-12 U20 / Senior Training Plan - Judo BC

Feb 27-Apr 1Judo-assess performance-work on solutions for problemsRunning-1 time/week-30 to 40 minutes-70-80% max heart rate-2 times/week-20 minutes running (warm up 70-80% max heart rate)-sprints 2 x 50m, 2 x 100m, 2 x 400m (90-100% max heart rate)Circuit-2x/week-2 x each exercise-10 mins rest between sets-2 sets-25 sec each exercise, 5 sec to change exercises-maximum reps with low weightExercises-bench press-sit up twists on decline bench-back arches-jumping squats-chin ups5 | P a g e

-once/week strength training as aboveCamps-Youth Provincials Mar 3-4 Kamloops-Edmonton Apr 1Competitions-*Youth Provincials in Kamloops Mar 3-*+Edmonton International Mar 31*Selection for Junior BC Team+Selection for Senior BC TeamApr 2-May 13Judo-shiai specific drills-fine tune pre-competition/competition routine-fine tune mental preparation-fine tune strategy/tacticsRunning-3 times/week-30 to 40 minutes-70-80% max heart rate-incorporate 6 wind sprints in the middle of the runWeightsPower 6 weeks-2x/week6 | P a g e

-3 sets of 5 reps-70-80% 1RM-2-5 mins rest between setsWeights-once/week strength training as aboveMay 14-June 24Judo-shiai specific drills-fine tune pre-competition/competition routine-fine tune mental preparation-fine tune strategy/tacticsRunning-1 time/week-30 to 40 minutes-70-80% max heart rate-2 times/week-20 minutes running (warm up 70-80% max heart rate)-sprints 3 x 50m, 3 x 100m, 3 x 400m (90-100% max heart rate)Circuit-2x/week-2 x each exercise-10 mins rest between sets-3-4 sets7 | P a g e

-2 weeks: 25 sec each exercise, 5 sec to change exercises-2 weeks: 20 sec each exercise, 10 sec to change exercises, increase weight if needed-2 weeks: 15 sec each exercise, 15 sec to change exercises, increase weight if needed-maximum reps with low weightExercises-bench press-sit up twists on decline bench-back arches-jumping squats-chin upsWeights-once/week strength training as aboveCamps-Inter-provincial camp in Canmore with Alberta and Saskatchewan June 1-3-National Training Camp July 9-12 TorontoCompetitions-Ontario Open May 19-20-Canadian Championships July 5-8 TorontoJul 9-Jul 15-rest and recovery8 | P a g e

Jul 16-29-muscular endurance 3 times/week-running 3-5 times/week 70-80 % max heart rate-judoJuly 30-Sept 23-hypertrophy 3 times/week-running 3 times/week 70-80% max heart rate-judo9 | P a g e